Make sure wall and floor are clear from obstacles. Have students put back to the wall and then lower down into a sitting position. Their knees should be in a 90 degree angle. They will quickly feel their quadriceps muscles working. Once the muscles become tired, have students lower their knees and bottom gently to touch the floor.
Have students move so they have room to use the edge of their chair. Have each student grip the edge of chair with legs extended out in front of the chair. The student will then lower their body down toward the ground, (keep back close to the chair edge) while bending at the elbows, lower down until elbows are approximately 90 degrees, then straighten elbows while bringing the body back up to starting position. A good example to explain this activity to students would be to pretend they are scratching their backs (from bottom to top on the way down and top to bottom on the way up) against the edge of the chair, their back however should not actually touch the chair edge, but be very close.
Modification Option
Wheelchair push-ups or use a chair with arms rests and pressing arms straight. Bend knees and use legs to help support.
Students start in a squatting position, knees directly over ankles. On command, they jump up reaching both hands high into the air and slightly outward. At the same time their legs should come off the ground and then land in a jumping jack position. The burst of energy makes the body look like a rocket or star bursting in the sky. Have them return to squatting position, rest for 5 seconds and burst upward again.
Have students stand with their feet shoulder width apart. Instruct them to squat down (as though they are pretending to sit down a chair), being sure to keep their stomach muscles tight and their backs straight to prevent injury. Using their arms for counter-balance, they can reach out. Tell them to slowly squat down until their knees are bent to 90 degrees, and knees do not go past their toes, hold for a count of 3 seconds and slowly stand back up. Do sets of 8-10 repetitions. You could encourage the students to also incorporate doing squats during a TV commercial, or doing a set of 10 here and there throughout the day.
Modification Option
Poor balance: perform squats by holding on to the back of a chair or counter for balance
perform with back against wall
Impaired leg strength:
decrease range of motion to 45 degrees
if you do not have enough strength to come fully to standing, do a much as you can using your legs as much as possible and arms to assist (move to a partial standing position)
Stand with your feet shoulder-width apart. Raise your arms out at your sides and up to your shoulder level. Make a gentle fist with each hand. Bend each arm at the elbow with your fists pointed up at a 90 degree angle. Keep your neck relaxed. Your upper body will look like a goal post ready for a field goal. Do 50-100 small pulses up and down with your elbows, pushing your fists straight up toward the ceiling. Keep your goal post looking nice and perfect!
Modification Options
Poor balance: Lean back against a wall or sit in a chair with your feet flat on the ground, shoulder-width apart.
Do one arm at a time and stabilize self by holding onto a chair or table.
